Hamstring Curl Eccentric Focused Exercise
Place your lower legs on a ball and your hands either across your chest or on the floor if you need some help with stabilizing. Tighten your tummy muscles, then lift your hips up in the air until your body is straight like a plank from heels to shoulders.
Once in this position, keep your tummy tight and roll the ball toward you by contracting your hamstrings.
Next, keep your injured leg on the ball and lift off the uninjured leg -- then gradually roll the ball back out to the start position using ONLY the injured leg, then lower your hips down to the start position, using only the injured leg on the ball. Rest, then repeat.
Up using two legs, roll in using two legs, then roll back out and lower using only the injured leg.
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